Hi Everybody,
Now it’s official, walking fitness strengthens your heart.
Researchers at the University of Massachusetts, Boston, found that moderate exercise is enough to raise the heart beat to recommended levels.
Advisory groups suggest that exercise must push the heart rate up to at least 55% of its maximum to have any positive impact. When people self select a speed that is comfortable for them their heart beat is in the safe range but high enough to improve cardiovascular fitness.
Having high blood pressure and not getting enough exercise are interrelated.
People who are less active and physically unfit have a 30%-50% greater incidence of high blood pressure compared with active people of the same age.
More activity can make your heart stronger and able to pump blood with less effort, the force in your arteries decreases and your blood pressure gets lower.
Walking fitness is fine for this, as are a multitude of the kind of household chores which increase your heart and breathing rates. Run up the stairs, clean the car, mow the lawn, it all helps. Thirty minutes of this type of aerobic activity every day is all you need.
So being healthy isn’t difficult. Walking fitness every day and a bit of housework gives you a healthy heart as well as lower blood pressure, fast weight loss and falling cholesterol levels. Not bad for so little effort.
Of course if your blood pressure is a problem a doctor may recommend lifestyle changes as well as medication. He will want you to look at your diet, which is when you should consider the Mediterranean Diet. In some cases a reduction in salt intake will be suggested and you may need to give up smoking. Less alcohol consumption is another likely need and certainly weight control.
All of which is an incentive to become as fit as possible as soon as possible, and it’s fun doing it so why wait?
There is just one proviso. We are now heading flat out towards Christmas. What about your fitness, your weight, your heart? My advice is forget it all for the moment and have a good time. You are now in control. You know what to do about your fitness level and your weight. So enjoy yourself until the New Year, before going back to a walking fitness program, a Mediterranean diet and healthy living.
Until Christmas comes round again.
See you soon,
Peter Stockwell
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